Mera Peak is Nepal’s highest trekking peak at 6,476 meters, located in the Mahalangur Himalaya mountain range close to Everest. It is a high-altitude objective that climbers can experience through trekking that also involves some simple alpine climbing with a glacier.
Climbing Mera Peak is easier than climbing much higher peaks, as it offers access to stunning trekking through the Himalayan landscape. The successful expedition will require sufficient physical endurance as it relates to the high altitude and poorly defined trails.
Nutrition is critical for Mera Peak climbers for maintaining energy, and endurance, as well as enhancing acclimatization. Climbing at a high altitude will require extra calories and nutrients, due to the lower oxygen and the higher physical demand on our bodies. Nutrition plays a role in maintaining overall health by reducing the risk of altitude sickness and improving stamina, and recovery during trekking.
This guide will provide you with 10 important nutrition tips on how to maximize your performance and health during a potential summit of Mera Peak. These tips are going to encompass hydration strategies, calorie intake, and nutrient timing, on top of recommendations of supplementation to ensure effective fueling of your body during the trek so that you can reach the summit.
- Prioritize High-Calorie, Nutrient-Dense Foods
At high elevations, such as Mera Peak, your body requires considerably more calories – often between 4000 to 5000 kcal a day – to maintain energy levels and cope with the increased metabolism. Calories are needed to maintain the energy levels required for hours of continued trekking and then the physical requirements of climbing on steep and rugged terrain.
You need to emphasize nutrient-dense, high-calorie foods, such as nuts, dehydrated fruits, whole grains, energy bars, and fats. Those calorie-dense foods will provide the best compact energy, and the essential vitamins and minerals help to support your endurance and recovery. Portable and long-shelf life diversification makes them good choices on a trek, ensuring your body has been fueled the whole voyage.
- Stay Hydrated to Combat Altitude Sickness
At high altitudes such as Mera Peak the potential for dehydration increases significantly as we lose fluids faster because of the increased respiratory rate and increased urination. The dry, cold air will dry out our bodies’ faster still causing further evaporation from the skin so it is easy to get confused with how much fluid is lost as we hardly ever sweat.
If you want to stay hydrated on a trek, make sure to drink 3-4 liters of water daily or fluids with electrolytes to replace lost minerals as well. Remember sipping little bits of water throughout the day is far more effective than drinking a lot of water infrequently. Electrolytes will also help maintain muscle function and minimize cramping while pushing ourselves uphill, where the muscle groups will not be familiar.
It is best to limit caffeine and alcohol, both of which are diuretics and will promote dehydration. Caffeine may provide a temporary sense of alertness and energy, but it may promote a greater level of fluid loss and can affect acclimatization as well. If the goal is to be healthy, then your best options are water or electrolyte drinks which can help keep you hydrated and minimize the chance of becoming altitude sick.
- Balance Macronutrients: Carbs, Proteins, and Fat
Carbohydrates should account for 60 to 80% of your total diet when trekking Mera Peak. Carbohydrates provide instant and efficient energy which is crucial for trekking at high altitudes. During the climb, meals served along the trail are mostly oats, rice, and pasta which is the best source of carbohydrates. These meals not only replenish glycogen but also provide energy for muscle contraction while sustaining physical activity.
Protein is another macronutrient that should in included in 15 to 20% of your total diet. Protein helps to repair muscles and the body from long hours of walking. Eggs, lentils, and dried meats are good protein options that support tissue repair while maintaining strength and power. This is essential when dealing with demanding altitude climbing.
Last but not least, your diet should contain healthy fats from 20 to 25 percent. Healthy fats are not only a great source of sustained energy but also guide vitamin absorption. The best options to provide calorie-dense sources of fuel are nuts, seeds, and ghee which will maintain your endurance during cold, strenuous, and challenging days
- Packing Lightweight, Non-perishable Snacks
Bring lightweight, non-perishable snacks like dry fruits, chocolate, nut butter, and energy gels for your Mera Peak trip. These foods provide convenient and rapid energy without bulk, and you can grab them between respites during your long trekking days.
Don’t bring heavy, bulky foods because you’ll be tired of hefting them over your head and they are hard to eat at altitude. Compact and nutrient-dense snacks can help prevent you from carrying excess weight in your pack too. The easier the food is to grab and replenish your energy stores, the easier it is going to be for you to maximize your endurance and performance while climbing.
- Eat Small, Frequent Meals
At high altitudes, consider eating in small amount of meals frequently. Eating small amounts at high elevation helps digestion because it is more achievable to absorb nutrients by eating a small amount of foot in the body. This helps to prevent gastrointestinal issues that many people have after the Mera Peak expedition.
Snacking and eating every 2-3 hours helps prevent the crashes from running out of energy as we are able to add a constant source of carbohydrates and calories. Eating more frequently keeps blood sugars reasonably stable and also maintains endurance to deal with the physical and acclimatization aspects of trekking at altitude.
- Include Iron-Rich Foods for Oxygen Efficiency
At high altitudes like Mera Peak, it is recommended to eat foods rich in iron because your body naturally demands more red blood cells to transport oxygen efficiently.
It is important to have your iron stores replenished before you even begin the trek to avoid fatigue and maintain performance. Iron will assist in the optimization of blood production and the utilization of energy metabolism to minimize feelings of fatigue and exhaustion.
- Boost Immunity with Vitamins & Antioxidants
Vitamin C and zinc are two important elements that support the immune system during high-altitude trekking. Vitamin C helps immune cells work properly and reduces oxidative stress, whereas Zinc helps the immune system respond to infections like the common cold, especially at altitude.
If you cannot find fresh fruits and vegetables, you can take vitamin C and zinc supplements. Supplements will help prevent a deficiency and may reduce your risk of acquiring a viral or bacterial respiratory illness.
- Avoid Heavy, Greasy Foods
Heavy greasy foods are hard to digest at high altitudes and can exacerbate nausea with additional discomfort which will aggravate altitude sickness. If you want to eat a large meal, focus on warm fluids in the form of soups, stews, and porridge that will be easily digested so your intestinal tract will function properly to absorb the food’s nutrients as you climb in altitude.
Light meals mean less demand on your gastrointestinal tract and help maintain your energy levels while moving up and down the campsite. Not eating heavy oily or greasy food will mean you won’t feel sluggish and this will help with acclimatization. Simple warm foods from your trek provide hydration and some comfort in cold remotely controlled high-altitude environments.
- Plan Meals with Your Guide/Team
Plan your meal choices with your guide or trekking team to confirm everyone’s dietary requirements. Proper planning helps avoid unwanted surprises and ensures a better chance of a balanced diet during the trek.
You could also take with you a backup supply of food like energy bars or nuts, in case options are limited for your meals. If you bring your food supplies, you can keep to your nutrition advice and energy requirements regardless of what is available.
- Practice Your Nutrition Plan Before the Trek
Experimenting with foods, snacks, etc in training hikes helps you determine what suits you the best for digestion and energy. The practice hike will flush out any intolerances or preferences before the expedition.
Adjust your nutrition plan based on these observations to enhance your performance. Practicing your planned nutrition will help you to be fully prepared with the right level of confidence, knowing the food you choose for the Mera Peak climb will fuel your body properly.
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Conclusion
Proper nutrition is important for a successful Mera Peak expedition where the rigors of mountain trekking and high altitude are taxing your energy and applying stress to the acclimatization response within your body. Focus on calorie-dense, balanced meals, staying hydrated, and including nutrients essential for endurance, muscle repair, and oxygen utilization will aid your overall performance through the climb.
Common altitude-related issues like fatigue and gastrointestinal distress can be avoided with careful meal planning, limiting heavy foods, and practicing your nutrition plan prior to the trek. Collaborating with your guide and bringing lightweight snacks is an effective way to ensure you are continuously replaced and have the best opportunity to accomplish your safe summit of Mera Peak.
Reference: https://www.exploreinnepal.com/mera-peak-climbing/
